Vitamin B12 plays an important role in the process of erythrocyte formation, metabolism, nervous system function and DNA synthesis. Do you still doubt that products rich in this substance should be included in your diet? We tell you why it is important, together with the endocrinologist, nutritionist of the multidisciplinary clinic “MedicCity” Natalia V. Burlaka.
The human body is capable of storing vitamin B12 for several years ahead. But if you do not consume products that contain this substance for a long time, you may face such problems as memory loss, dizziness, weakness in the legs, depressed mood. The most formidable manifestation of vitamin B12 deficiency is megalobloblast anemia (malignant anemia), which can be fatal if left untreated.
The main food sources of vitamin B12 are poultry, meat, fish and dairy products. Vitamin B12 deficiency is more often faced by those who consciously refuse to eat these products: vegans, vegetarians. Vegetarians have been shown to have a lower body mass index, lower cholesterol levels, lower blood glucose, less likely to suffer from blood pressure problems and less likely to die from coronary heart disease. But the lack of vitamin B12 can negate all these benefits. Therefore, if you observe a special diet, you should consult with your doctor and find out with what drugs or special supplements you can make up for the lack of vitamin B12. Well, for those who are not limited in diet, it is important to add to their diet products rich in vitamin B12.
Natalia Viktorovna Burlaka
Endocrinologist, nutritionist at MedicCity Multidisciplinary Clinic
– Vitamin B12 – water-soluble vitamin B, necessary for the body to work of the nervous and hematopoietic systems. Most of it is contained in products of animal origin: liver, beef, pork, eggs, milk, cheese, cod, shrimp. Vitamin is useful in small doses, an average adult per day to get only 3 micrograms of vitamin B12.
It is impossible to get vitamin B12 from plant food. If a person is on a vegetarian or vegan diet, he should take vitamin B12 in synthetic forms. The best option – pills that dissolve under the tongue, allowing the vitamin to get directly into the bloodstream. An alternative is to take vitamin B complexes, which will include vitamin B12. However, in this case, the substance can be worse absorbed (vitamin B12 is destroyed in the interaction with iron or copper, vitamins C, E, B1), and the dosage may be insufficient to fill the deficit.
Of meat products, it is the liver that contains the largest amount of vitamin B12. In beef liver of this substance – 70 µg per 100 g, in duck – 54 µg, in pork – 30 µg, in turkey – 28 µg, in chicken – 16.5 µg. In addition to vitamin B12, the liver contains folic acid, iron, vitamin B9 and other useful substances. If you don’t like the taste of this product in its purest form, try to prepare something exquisite from the liver, such as pate, which can then be added to bruschettes with chanterelles.
Oysters are an excellent source of vitamin B12 (16 mkg per 100g of product). But not only. This product also contains vitamins A, B, C, D, as well as magnesium, calcium, phosphorus, zinc, iron, iodine, copper, sodium, potassium, chlorine, chromium, fluorine, zinc … Do you need more arguments to treat yourself to this delicacy?
In 100 g of baked mackerel – 19 mkg of vitamin B12. There are no carbohydrates in the prepared dish, but mackerel is rich in omega-3-polynene-saturated fatty acids, which help to preserve moisture in skin cells. That’s why mackerel can also be attributed to products that help to preserve youthfulness.
In terms of vitamin B12 content, herring is superior to salmon and trout. In herring – up to 13 mkg of vitamin B12 per 100 g of product. This fish is also rich in other vitamins of group B, vitamin D (in 100 g of the product – up to 36% of the daily rate). Our recipes – herring silica and pickled beet and salted cheesecake with herring remoulade – will help you take a new look at this product.
In boiled octopuses – up to 36 mkg of vitamin B12. It is also an excellent source of iron (up to 95% of the daily norm in 100 g of product), selenium (162% of the daily norm), copper (82% of the daily norm), as well as phosphorus, magnesium and a number of vitamins. How to choose the right octopuses and other healthy seafood, read this article.
As a source of vitamin B12 is suitable for red caviar and black. In 100 g of the product – about 10 mkg of vitamin B12. There is only one minus: it is expensive, especially in the case of black caviar. But you can pay extra for a portion of vitamins D, E, C, phosphorus and selenium.
The heart contains less vitamin B12 than the liver, but there is a lot of it in this product. Boiled turkey heart contains 13.9 mkg of vitamin B12, beef heart – 10 mkg, 100g of chicken hearts – 7 mkg. The useful substance is also contained in the kidneys of animals, but let’s leave this option for the most passionate meat-eaters.